4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target a 5lbs increase each week if work sets are above 220lbs. Target a 5lbs increase each week if work sets are below 220lbs.

Strength Bias:Box Squat 4x3 at 80% 1RMRest as needed between sets.

TOUCH AND GO. Descend at a measured pace and anticipate the box, touch down and explode back up. Start at 80% of 1 RM Back Squat. Stay at the same weight for all sets. Target a linear progression each week. Target a 20lbs increase each week if work sets are above 330lbs. Target a 10lbs increase each week if work sets are below 330lbs.

Strength Bias:Push Press 4x3 at 50% 1RMRest as needed between sets.

Start at 50% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target 10lbs increase each week if work sets are above 220lbs. Target a 5lbs kg increase each week if work sets are below 220lbs.